Core: Put one hand behind your head with your elbow pointing out. Bend at your waist, lower your other arm down the side of your leg, then return to the starting position.

Stretch Standing Up
Race locales aren't conducive to stretching (what, no comfy mats?), which is why we developed this standing routine. Prerace stretching pumps blood and oxygen to your muscles to increase their range of motion so they can perform well. After a race (ideally within 20 minutes of finishing), stretching flushes out waste products that accumulate in muscles and increases circulation to enhance recovery. Hold these stretches for two seconds; repeat 10 times on each side.

Outer Calf: Extend one foot in front of you, keeping your heel on the ground. Lean slightly forward, feeling the stretch in your calf, then return to the starting position.

Hamstring: Raise your knee so your thigh is parallel to the ground. Hold your hamstring. This is the starting position. Extend your leg forward; return to the starting position.

Quadriceps: Bend your knee and extend your heel back toward your butt. Hold your ankle with the hand on the same side. Keep your knees together. You can use a tree for balance.